05/10/24 Saturday Workout of the Day

Warm-Up

Group 400m Run

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2 Sets, For Quality

30 second Dead-Hang on Pull-Up Bar

10 Alternating Single Arm Kettlebell Deadlifts

5-6 Jumping Pull-Ups with Controlled Eccentric

10 Alternating Single Arm Kettlebell Swings

5/5 Single Arm Rotational Ring Rows

30 second Wall Lean March

"Hadouken"

For time:

Run 800 meters

28 American Kettlebell Swings

28 Strict Pull-ups

28 Kettlebell Clean and Jerks

28 Strict Pull-ups

Run 800 meters

Kettlebells: 2x 32/24kg

*Partner Run together, then they each do 28 reps of each movement, but as one partner working and one partner resting for the duration of the workout.

Goal: ~20 minutes

Time Cap: 30:00

Stimulus: Partner Conditioning / Grip Stamina

RPE: 7/10

Run the 800m together as a pair and then come back in and alternate sets on the American Kettlebell Swings until both partners complete 28 reps. We will continue this style for all the movements of 28. For the Strict Pull-Ups we are looking for sets of 3-5 at a time alternating between partners. Then for the Kettlebell Clean and Jerks, this will be the most challenging movement with the challenge of holding sets of 3+ for 28 each. Finally we hit the last set of pull-ups with a huge dose of grip and forearm fatigue before running out the door to finish the final 800m run together.

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon